Tuesday 8.30.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Neutral Inverted Rows: 15x 10x8

- Weighted Push Ups: 15x 10x8

Upper Back, Traps, and Shoulders Circuit (every 3:00):

- DB Face Pulls: 45’s x 1x10, 40's x 4x10

- DB Y Raises: 20’s x 1x10, 15's x 4x10

- DB Lateral Raises: 35’s 5x10

Arms (every 3:00):

- Spider Curls: 75x 4x12

- Overhead Triceps Extensions: 90x 4x12

Triceps Finisher:

- Elbows Out DB Extensions: 35's x 50 reps (30-20)

Monday 8.29.22

Strength Training:

Squats, Core, and Calves Circuit (every 3:30):

- Safety Bar Squats: 100x10, 130x9, 160x8, 190x7, 220x6, 250x 5x5

- Vacuum Trunk Twists: 10x20

- Standing Calf Raises: 75x 8x11, 2x10

Single Leg Hamstrings and Core Superset (every 3:30):

- Single Leg Landmine RDLs: 89x 5x8

- Hanging Knees to Elbows: 1x10, 4x9

Conditioning:

Tabata Air Squats:

- 2x16, 6x15

Sunday 8.28.22

 Recovery Training:

Arms and Shoulders Circuit (every 4:00):

- Barbell Curls: 45x 5x20

- Skull Crushers: 45x 5x20

- DB Lateral Raises: 25’s x 5x20

Upper and Mid Back (every 2:00):

- Band Pull Aparts: Blue Band x 5x20

- No Moneys: Green NT Loop x 5x20

Saturday 8.27.22

 Strength Training:

Pull and Push Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 50x 5x8

- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 50x 5x8

Upper Back, Traps, and Shoulders Circuit (every 3:00):

- DB Face Pulls: 45's x 1x10, 40’s x 4x10

- DB Y Raises: 20’s x 1x10, 15’s x 4x10

- DB Lateral Raises: 35’s x 5x10

Arms Superset (every 3:00):

- Barbell Curls: 89x 4x12

- Bodyweight Skull Crushers (8 holes up): 4x12

Triceps Finisher:

- Elbows Out DB Extensions: 35's x 50 reps (29-19-2)

Friday 8.26.22

Strength Training:

Deadlifts, Core, and Calves (every 3:30):

- Deadlifts: 89x10, 139x9, 179x8, 229x7, 269x6, 319x 5x5

- Vacuum Trunk Twists: 10x20

- Standing Calf Raises: 75x 7x11, 3x10

Single Leg Quads and Core (every 3:30):

- Safety Squat Bar Bulgarian Split Squats: 77x 5x8

- GHD Sit Ups: 4x11, 3x10

Conditioning:

Tabata KB Swings:

- 70x 6x13, 2x12

Thursday 8.25.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Assisted Chin Ups: 0x 6x9, 4x8

- Dips: 0x 6x9, 4x8

Upper Back, Traps, and Shoulders Circuit (every 3:00):

- Chest Supported DB Face Pulls: 45's x 1x10, 40's x 4x10

- Incline DB Y Raises: 20's x 1x10, 15's x 4x10

- DB Lateral Raises: 35’s 5x10

Arms Superset (every 3:00):

- Spider Hammer Curls: 50's x 1x12, 45's x 3x12

- Skull Crushers: 89x 4x12

Triceps Finisher:

- Cross Body Reverse Grip Cable Pushdowns: 17's x 50 reps (29-19-2 with minimal rest)

Wednesday 8.24.22

 Rest day. Walked the dog for 30 minutes.

Tuesday 8.23.22

Strength Training:

Squats, Core, and Calves Circuit (every 3:30):

- Safety Bar Squats: 97x10, 127x9, 157x8, 187x7, 217x6, 247x 5x5

- Vacuum Trunk Twists

- Standing Calf Raises: 75x 7x11, 3x10

Single Leg Hamstrings and Core Superset (every 3:30):

- Single Leg Landmine RDLs: 88x 5x8

- Hanging Knees to Elbows: 5x9

Conditioning:

Tabata Air Squats:

- 1x16, 7x15

Monday 8.22.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Neutral Inverted Rows: 0x13, 3x12, 6x11, 9x10, 12x9, 14x 5x8

- Push Ups: 0x13, 3x12, 6x11, 9x10, 12x9, 14x 5x8

Upper Back, Traps, and Shoulders Circuit (every 3:00):

- DB Face Pulls: 40's x 5x10

- DB Y Raises: 15's x 5x10

- DB Lateral Raises: 35’s 5x10

Arms (every 3:00):

- Spider Curls: 74x 4x12

- Overhead Triceps Extensions: 89x 4x12

Triceps Finisher:

- Crossover Cable Pushdowns: 17's x 50 reps (29-19-2)

Sunday 8.21.22

Strength Training:

Deadlifts, Calves, and Core (every 3:30):

- Deadlifts: 87x10, 137x9, 177x8, 227x7, 267x6, 317x 5x5

- Standing Calf Raises: 75x 6x11, 4x10

- Vacuum Trunk Twists: 10x20

Single Leg Quads and Core (every 3:30):

- Safety Squat Bar Bulgarian Split Squats: 76x 5x8

- GHD Sit Ups: 3x11, 2x10

Conditioning:

Tabata KB Swings:

- 70x 5x13, 3x12

Saturday 8.20.22

Strength Training:

Pull and Push Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 49x 5x8

- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 49x 5x8

Upper Back, Traps, and Shoulders Circuit (every 3:00):

- No Moneys: Green NT Loop x 1x12, 4x11

- DB Face Pulls: 35's x 5x10

- DB Y Raises: 15’s 5x10

Upper back and Arms Circuit (every 3:00):

-  No Moneys: Green NT Loop x 4x11

- Barbell Curls: 88x 4x12

- Bodyweight Skull Crushers (9 holes up): 4x12

Triceps Finisher:

- Elbows Out DB Extensions: 35's x 50 reps (28-18-4)

Friday 8.19.22

Strength Training:

Squats, Calves, and Core Circuit (every 3:30):

- Safety Bar Squats: 95x10, 125x9, 155x8, 185x7, 215x6, 245x 5x5

- Standing Calf Raises: 75x 6x11, 4x10

- Vacuum Trunk Twists: 10x20

Single LegHamstrings and Core Superset (every 3:30):

- Single Leg Landmine RDLs: 87x 5x8

- Hanging Knees to Elbows: 4x9, 1x8

Conditioning:

Tabata Air Squats:

- 8x15

Thursday 8.18.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Assisted Nuetral Grip Pull Ups: 0x 5x9, 5x8

- Dips: 0x 5x9, 5x8

Upper Back, Traps, and Shoulders Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Chest Supported Shrugs: 185 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Arms and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Spider Hammer Curls: 45's x 4x12

- Skull Crushers: 88x 4x12

Triceps Finisher:

- Cross Body Reverse Grip Cable Pushdowns: 17's x 50 reps (28-18-4 with minimal rest)

Wednesday 8.17.22

Strength Training:

Deadlifts, Calves, and Core (every 3:30):

- Deadlifts: 85x10, 135x9, 175x8, 225x7, 265x6, 315x 5x5

- Standing Calf Raises: 75x 5x11, 5x10

- Vacuum Trunk Twists: 10x20

Single Leg Quads and Core (every 3:30):

- Safety Squat Bar Bulgarian Split Squats: 75x 5x8

- GHD Sit Ups: 2x11, 3x10

Conditioning:

Tabata KB Swings:

- 70x 4x13, 4x12

Tuesday 8.16.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Neutral Inverted Rows: 0x13, 3x12, 6x11, 9x10, 12x9, 13x 5x8

- Push Ups: 0x13, 3x12, 6x11, 9x10, 12x9, 13x 5x8

Traps, Shoulders, and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 1x12, 4x11

- Chest Supported Neutral Shrugs: 185 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Arms and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 4x11

- Spider Curls: 73x 4x12

- Overhead Triceps Extensions: 88x 4x12

Triceps Finisher:

- Crossover Cable Pushdowns: 17's x 50 reps (28-18-4)

Monday 8.15.22

Strength Training:

Squats, Calves, and Core Circuit (every 3:30):

- Safety Bar Squats: 90x10, 120x9, 150x8, 180x7, 210x6, 240x 5x5

- Standing Calf Raises: 75x 5x11, 5x10

- Vacuum Trunk Twists: 10x20

Single LegHamstrings and Core Superset (every 3:30):

- Single Leg Landmine RDLs: 86x 5x8

- Hanging Knees to Elbows: 3x9, 2x8

Conditioning:

Tabata Air Squats:

- 7x15, 1x14

Sunday 8.14.22

 Rest day.

Saturday 8.13.22

 Rest day.

Friday 8.12.22

Strength Training:

Pull and Push Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 48x 5x8

- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 48x 5x8

Upper Back, Traps, and Shoulders Circuit (every 3:00):

- No Moneys: Green NT Loop x 1x12, 4x11

- Chest Supported Shrugs: 180 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Upper back and Arms Circuit (every 3:00):

-  No Moneys: Green NT Loop x 4x11

- Barbell Curls: 87x 4x12

- Bodyweight Skull Crushers (9 holes up): 4x12

Triceps Finisher:

- Elbows Out DB Extensions: 35's x 50 reps (27-17-6)

Thursday 8.11.22

Strength Training:

Deadlifts, Calves, and Core (every 3:30):

- Deadlifts: 80x10, 130x9, 170x8, 220x7, 260x6, 310x 5x5

- Standing Calf Raises: 75x 4x11, 6x10

- Vacuum Trunk Twists: 10x20

Single Leg Quads and Core (every 3:30):

- Safety Squat Bar Bulgarian Split Squats: 75x 4x8, 1x8

- Hanging Knees to Elbows: 3x9, 2x8

Conditioning:

Tabata KB Swings:

- 70x 3x13, 5x12

Wednesday 8.10.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Assisted Pull Ups: 0x 4x9, 6x8

- Dips: 0x 4x9, 6x8

Traps, Shoulders, and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Chest Supported Shrugs: 180 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Arms and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Spider Hammer Curls: 45's x 3x12, 40's x 1x12

- Skull Crushers: 87x 4x12

Triceps Finisher:

- Cross Body Reverse Grip Cable Pushdowns: 17's x 50 reps (27-17-6 with minimal rest)

Tuesday 8.09.22

Strength Training:

Squats, Calves, and Core Circuit (every 3:30):

- Safety Bar Squats: 85x10, 115x9, 145x8, 175x7, 205x6, 235x 5x5

- Standing Calf Raises: 75x 4x11, 6x10

- Vacuum Trunk Twists: 10x20

Single LegHamstrings and Core Superset (every 3:30):

- Single Leg Landmine RDLs: 85x 5x8

- Hanging Knees to Elbows: 2x9, 3x8

Conditioning:

Tabata Air Squats:

- 6x15, 2x14

Monday 8.08.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Chest Supported Barbell Rows: 170 x 10x10

- Push Ups: 12x 10x10

Traps, Shoulders, and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Chest Supported Shrugs: 180 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Arms and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 2x13, 2x12

- Spider Curls: 72x 4x12

- Overhead Triceps Extensions: 87x 4x12

Triceps Finisher:

- Crossover Cable Pushdowns: 17's x 50 reps (27-17-6)

Sunday 8.07.12

Strength Training:

Deadlifts, Calves, and Core (every 3:30):

- Deadlifts: 75x10, 125x9, 165x8, 215x7, 255x6, 305x 5x5

- Standing Calf Raises: 75x 3x11, 7x10

- Vacuum Trunk Twists: 10x20

Single Leg Quads and Core (every 3:30):

- Safety Squat Bar Bulgarian Split Squats: 75x 3x8, 2x8

- GHD Sit Ups: 1x11, 4x10

Conditioning:

Tabata KB Swings:

- 70x 2x13, 6x12

Saturday 8.06.22

Strength Training:

Pull and Push Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Landmine High Pull: 0x13, 10x12, 20x11, 30x10, 40x9, 47x 5x8

- Landmine Press: 0x13, 10x12, 20x11, 30x10, 40x9, 47x 5x8

Upper Back, Traps, and Shoulders Circuit (every 3:00):

- No Moneys: Green NT Loop x 5x10

- Chest Supported Shrugs: 175 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Upper back and Arms Circuit (every 3:00):

-  No Moneys: Green NT Loop x 2x13, 2x12

- Barbell Curls: 86x 4x12

- Bodyweight Skull Crushers (9 holes up): 4x12

Triceps Finisher:

- Elbows Out DB Extensions: 35's x 50 reps (26-16-8)

Friday 8.05.22

Rest day. 

Thursday 8.04.22

Strength Training:

Squats and Calves Superset (every 3:30):

- Band Pull Aparts: Blue Band x 10x10

- Safety Bar Squats: 80x10, 110x9, 140x8, 170x7, 200x6, 230x 5x5

- Standing Calf Raises: 75x 3x11, 7x10

Single LegHamstrings and Upper Back Recovery (every 4:00):

- No Moneys: Green NT Loop: 5x10

- Single Leg Landmine RDLs: 84x 5x8

- Hanging Knees to Elbows: 1x9, 4x8

Conditioning:

Tabata Air Squats:

- 5x15, 3x14

Wednesday 8.03.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Assisted Chin Ups: 0x 3x9, 7x8

- Dips: 0x 3x9, 7x8

Traps, Shoulders, and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Chest Supported Shrugs: 175 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Arms and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Spider Hammer Curls: 45's x 3x10, 40's x 2x10

- Skull Crushers: 87x 5x10

Triceps Finisher:

- Cross Body Reverse Grip Cable Pushdowns: 17's x 50 reps (26-16-8 with minimal rest)

Tuesday 8.02.22

Strength Training:

Deadlifts, Back, and Calves (every 3:30):

- Band Pull Aparts: Blue Band x 10x10

- Deadlifts: 70x10, 120x9, 160x8, 210x7, 250x6, 300x 5x5

- Standing Calf Raises: 75x 2x11, 8x10

Single Leg Quads, Upper Back, and Core (every 4:00):

- No Money's: Green NT Loop x 5x10

- Safety Squat Bar Bulgarian Split Squats: 75x 2x8, 3x8

- Hanging Knees to Elbows: 5x8

Conditioning:

Tabata KB Swings:

- 70x 1x13, 7x12

Monday 8.01.22

Strength Training:

Pull, Push, and Rear Delt Circuit (every 3:00):

- Band Pull Aparts: Blue Band x 10x10

- Chest Supported Barbell Rows: 165 x 10x10

- Push Ups: 11x 10x10

Traps, Shoulders, and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Chest Supported Shrugs: 175 x 5x10 (3-second holds)

- DB Lateral Raises: 35’s 5x10

Arms and Mid Back Circuit (every 3:00):

- No Money’s: Green NT Loop x 5x10

- Spider Curls: 72x 5x10

- Overhead Triceps Extensions: 87x 5x10

Triceps Finisher:

- Crossover Cable Pushdowns: 17's x 50 reps (26-16-8)